Fat-loss handbook: your complete fail-safe, week-by-week guide to dropping 20 pounds in eight weeks - New wardrobe not included - The Men's Fitness

Men's Fitness, Feb, 2002 by Jeff O'Connell

Eating without hunger. We need to eat--that's how we get the nutrients that fuel our bodies. And yet almost no one eats only for that reason. We eat when we're happy, unhappy, angry or bored; we eat to celebrate; we eat for tradition; we eat because it's something to do while watching the game. All of this leads us to consume more food than we need. If you want to lose weight, you need to start paying attention to why you're eating when you're eating: Are you really hungry? Does your body need the food, or could it do without just fine? Asking these questions won't just help you lose weight now, but will also help you keep from putting on excess fat for the rest of your life.

Eating because of hunger. Cutting back on food could leave you feeling hungry all the time, which is no fun at all and could make you go back to your old ways. But you don't necessarily have to eat less food to lose fat--just switch to foods that have fewer calories per serving, because they're full of fiber, water or lean protein. Eat lean meats and low-fat or nonfat dairy instead of fattier options; whole grains instead of white flour; whole fruits instead of sugary sweets; spices and vinegars instead of heavy sauces and dressings. And make sure you have a healthful snack handy when hunger strikes, so you don't have to count on whatever calorie-loaded food is available.

--B.K.

RELATED ARTICLE: 8 fat-loss tips you can use right now.

You've had enough of being the lard-laden jelly belly described in these pages. You're pumped and you want to act now. Here are eight ways to get on the road to a better body immediately.

Drink water. Take a water jug, go to your tap and fill it up. "Most people don't realize how many calories are hiding in beverages such as sodas, teas and beers," says Sheri Barke, M.P.H., R.D., nutrition education director at the University of California, Los Angeles. "So if people drink more water instead, they'll consume a lot fewer calories."

Read the labels. Total fat should never exceed 25 percent of total calories. And saturated fat should never make up more than one-third of the total fat nor one-tenth of total calories.

Clean your cupboard. God only knows what you might find in there. But throw out anything that doesn't stand up to the above standards and/or has a three-day growth on it. But, Barke cautions, avoid the kind of appetite denial that can lead to binges. "Let yourself have a little of your favorite food once per week, but don't keep it around the house," she says.

Do it yourself. Try to eat at least one additional home-cooked meal per week. "People eat out so much, and there are so many hidden calories when we eat out," says Barke. "If you start packing more meals or eating more at home, you'll find you can save a lot of calories."

Make your list. To prepare more food at home requires having more food at home. So start planning your shopping spree. "Fruits and vegetables should go on that list," says Barke. These are hard to find at work, but consuming more of them will reduce your need for high-fat snacks. You may also want to purchase a small, portable cooler or insulation bag if you don't have access to a refrigerator.